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USMC Human Performance Branch
High Intensity Tactical Training Program
Offering Marines elite resources, experts, and programs – all aimed to make Marines COMBAT FIT. COMBAT READY.

Semper Fit’s High Intensity Tactical Training Program is a comprehensive, combat-focused Strength and Conditioning program specifically for Marines.

HITT offers Marines elite resources, experts, and programs – all aimed to make Marines COMBAT FIT. COMBAT READY.

For Force Fitness Instructors (FFIs):

Consult your installation HITT Coordinator for help writing your programming, help running your workouts, and for continuing education opportunities!

For Commanders and Small Unit Leaders:

Whether you have an FFI or not, ask your local HITT Coordinator about how we can support your unit! We have strength and conditioning professionals dedicated to getting your Marines ready for the fight!

For Marines:

Check out our Workout of the Day on our Facebook page, or visit your local HITT Center for opportunities to train with us!

For more information:
Visit your installation HITT Center

Check us out on your local MCCS website! (

Contact HQ Semper Fit’s HITT Program Managers

703-432-0732 or 703-432-0353


Headquarters Semper Fit’s HITT Program Managers
Ms. Lynda Rummel


Arm Circles
Back Pedal Reach
Bear Crawl
Butt Kickers
Carioca w/ Knee Drive
Crab Walk
Cross-Over Lunge
Cross-Over Walk
Diagonal Lunge
Donkey Kick
Eight Count Body Builder
Fire Hydrants
Frog Thrust
Frog Thrust w/ Jump
Frontal Leg Swing
Heel / Toe Raise
Highland Fling
Hip Abduction
Hip Adduction
Hip Circles
Jump Thrust
Knee To Elbow Push-Up
Lateral Cross-Over Skip
Lateral Lunge
Lateral Shuffle
Lateral Side Bend
Lateral Skip
Lateral Squat Wave
Lateral Step Squat
Long Strider
Lunge w/ Power Skip
Monster Walk
Mountain Climber
Neck Clock
Plank Leg Extension
Power Skip (Distance)
Power Skip (Height)
Prone Leg Overs
Sagittal Leg Swing
Side Slide w/ Arm Swing
Side Straddle Hops
Single Leg Balance
Speed Skaters
Split Jack Forward
Split Squat Drop
Split Squat Jump
Squat Drop
Stationary Forward Lunge
Stationary Reverse Lunge
Stationary Squat
Supine Leg Overs
Supine Straight Leg Raise
Trunk Circles
Trunk Flexion / Extension
Trunk Twists
Walking Knee Hug
Walking Leg Cradle
Walking Lunge
Walking Lunge - Elbow to Instep
Walking Lunge w/ Side Reach
Walking Lunge w/ Twist
Walking Quad Stretch

3 Way Plank
Alternating Plyo Push-Up
Ammo Can Deadlift
Ammo Can Deadlift (Single Leg)
Ammo Can Front Raise
Ammo Can Lateral Lunge
Ammo Can Lunge
Ammo Can Press
Ammo Can Row
Barbell Back Squat
Barbell Bent Over Row
Barbell Diagonal Lunge
Barbell Forward Lunge
Barbell Front Squat
Barbell Lateral Lunge
Barbell Lateral Squat
Barbell Overhead Squat
Barbell Reverse Lunge
Barbell Romanian Deadlift
Barbell Shrug
Barbell Split Squat
Barbell Upright Row
Bench Press
Box Depth Jump
Box Depth Jump to Sprint
Box Jump
Box Tuck Jump (Single Leg)
Clap Push-Up
Clean Hang Pull
Clean High Pull
Close Grip Bench Press
Deadhang Pull-Up
Diagonal Bound
Dumbbell Arnold Press
Dumbbell Bench Press
Dumbbell Bent Over Row
Dumbbell Bicep Curl
Dumbbell Hammer Curl
Dumbbell Incline Bench Press
Dumbbell Lateral Lunge
Dumbbell Lateral Squat
Dumbbell Lunge
Dumbbell Pullover
Dumbbell Romanian Deadlift
Dumbbell Rotational Lunge
Dumbbell Shoulder Press
Dumbbell Single Leg Deadlift
Dumbbell Snatch
Dumbbell Split Squat
Dumbbell Squat
Dumbbell Squat (Single Leg)
Dumbbell Sumo Squat
Explosive Calf Raises
Figure 8's
Flutter Kicks
Frog Jump
Half Kneeling w/ Rotation
Hang Clean
Hang Snatch
Hanging Flutter Kicks
Hanging Knee Raises
Hanging Leg Lowers
Hanging Oblique Knee Raises
Hanging Windmills
Kettebell Double Windmill
Kettebell Goblet Squat
Kettlebell Clean
Kettlebell Double Windmill Curl To Press
Kettlebell Farmers Carry
Kettlebell Military Press
Kettlebell Overhead Lunge
Kettlebell Overhead Lunge (Single Arm)
Kettlebell Overhead Split Squat
Kettlebell Push Press
Kettlebell Renegade Row
Kettlebell Row (Single Arm)
Kettlebell Swing
Kettlebell Upright Row
Kettlebell Windmill
Landmine Rotation
Landmine Thrust
Lateral Box Jump
Lateral Squat Jump
Leg Lowers
Lying Chest Throw
Med Ball Arch Chops
Med Ball Circuit
Med Ball Crunch
Med Ball Figure 8's
Med Ball Oblique Toss
Med Ball Partner Toss
Med Ball Russian Twist
Med Ball Side Throw
Med Ball Side Twist Toss
Med Ball Slam
Med Ball Toe Touches
Med Ball Underhand Throw
Med Ball V-Ups
Med Ball V-Ups (Single Leg)
Med Ball Woodchoppers
Military Press
Mountain Climber
Oblique Heel Touches
Pike Jumps
Plyo Push-Up (Hands Out)
Plyo Push-Up (Single Arm)
Power Clean
Power Snatch
Press Under
Prisoner Squat Jump
Prone Superman
Push Press
Quick Drop
Reverse Lunge w/ Hamstring Curl
Rope Alternating Waves
Rope Alternating Waves w/ Lunge
Rope Corkscrews
Rope Double Waves
Rope Double Waves w/ Split Squat
Rope Kneeling Throws
Rope Plank Pulls
Rope Power Jacks
Rope Seated Alternating Waves
Rope Side Plank Pull
Rope Side Plank Spirals
Rope Side Plank Waves
Rope Squat Pulls
Rope Standing Throws
Rope Uppercuts
Russian Twist
Sandbag Balance Step Lunge
Sandbag Bear Hug Squat
Sandbag Bent Over Row
Sandbag Bicep Curl
Sandbag Clean
Sandbag Cyclone
Sandbag Front Lunge
Sandbag Front Squat
Sandbag Goodmorning
Sandbag Kneeling Around the World
Sandbag Lateral Bag Drag
Sandbag Overhead Squat
Sandbag Rotational Lunge
Sandbag Shoulder Lunge
Sandbag Shoulder Squat
Sandbag Standing Around the World
Sandbag Suitcase Lunge
Split Jerk
Split Jump w/ Med Ball Slam
Split Squat Jump Combo
Split Squat Med Ball Chest Pass
Star Jump
Toe Touches
Traveling Push-Up
Triple Extension
TRX Abducted Lunge
TRX Active Straight Leg Raise w/ Core Activation
TRX Assisted Bottom Up Squat
TRX Assisted Squat
TRX Assisted Squat to Press
TRX Atomic Oblique Push-Up
TRX Atomic Push-Up
TRX Balance Lunge
TRX Bicep Curl
TRX Body Saw
TRX Burpee
TRX Chest Press
TRX Clock Press
TRX Cossack
TRX Crossing Balance Lunge
TRX Crunch (Elbows)
TRX Crunch (Hands)
TRX Forward Lunge w/ Hip Flexor Stretch
TRX Half Kneeling Roll-Out
TRX Half Kneeling Split Squat
TRX Half Kneeling Y Fly
TRX Hamstring Curl
TRX High Row
TRX Hip Abduction
TRX Hip Drop
TRX Hip Hinge
TRX Hip Press
TRX Hurdle Step w/ Core Activation
TRX Incline Press
TRX Inverted Row
TRX Jump Squat
TRX Jump Squat (Single Leg)
TRX Long Torso Stretch
TRX Low Row
TRX Lunge
TRX Lunge w/ Hop
TRX Mid Row
TRX Mountain Climber
TRX Oblique Crunch (Hands)
TRX Overhead Back Extension
TRX Overhead Squat
TRX Pendulum
TRX Pike
TRX Plank (Elbows)
TRX Plank (Hands)
TRX Power Pull
TRX Push-Up
TRX Resisted Torso Rotation
TRX Row (Single Arm)
TRX Side Plank
TRX Single Leg Squat
TRX Speed Skater
TRX Spiderman Push-Up
TRX Split Fly
TRX Split Squat
TRX Split Squat w/ M Deltoid Fly
TRX Split Squat w/ T Deltoid Fly
TRX Split Squat w/ Y Deltoid Fly
TRX Sprinters Row
TRX Sprinters Start
TRX Sprinters Start w/ Hop
TRX Squat
TRX Step Back Lunge
TRX Supine Plank
TRX Tricep Press
TRX T-Spine Rotation

10 Yard Crossover Shuttle Run

10 Yard Resisted Carioca Shuttle

10 Yard Resisted Forward Shuttle

10 Yard Resisted Shuffle Shuttle

20 Yard Cone Weave

3 Hop Start

60 Yard Reverse Shuttle Run

60 Yard Reverse Shuttle Run (Carioca)

60 Yard Shuttle Run

60 Yard Shuttle Run (Carioca)

60 Yard Shuttle Run (Shuffle)


Ankling w/ Butt Kick


Assisted Sprint

Attack and Retreat

Box Drill 1

Box Drill 2

Broad Jump Start



Chest Throw Sprawl

Combat Glide Shuffle

Crossover Run

Crossover Skip

Fast Claw (Continuous)

Fast Claw (Ground Prep)

Fast Claw (Recovery Prep)


Goalie Drill

Harness Resisted Sprint

High Knees

Hills - Shuffle

Hills - Sprint

Hour Glass Drill

Hurdle Hops - Single Leg (Backward/Forward)

Hurdle Hops - Single Leg (Forward)

Hurdle Hops - Single Leg (Lateral)

Hurdle Hops (Backward/Forward)

Hurdle Hops (Forward)

Hurdle Hops (Lateral)

Icky Shuffle

In-In Out-Out (Forward)

In-In Out-Out (Lateral)

J-Hook Reverse Sprint

Lateral Skip

Lateral Step Over Run

Lateral W-Slide

Mountain Climber Start

Overhead Throw Sprawl

Partner Resisted Sprint

Partner Resisted Sprint w/ Release

Prone 3 Cone Drill

Prone 5-10-5 Drill

Prone Start

Prone T-Drill

Push-Up Start


Sprint Progression

Stadium Stairs (1 Foot)

Stadium Stairs (2 Feet)

Stadium Stairs Bunny Hops

Stadium Stairs Bunny Hops (Single Leg)

Stadium Stairs Every Other (1 Foot)

Straight Leg Shuffle

Straight Leg Shuffle to Sprint

TRX Sprinters Start - 1 Count

TRX Sprinters Start - 2 Count

TRX Sprinters Start - 3 Count

TRX Sprinters Start - Continuous

Wall Drill - 2 Count

Wall Drill - 3 Count

Wall Drill - Continuous

Zig Zag Drill